The ten most classic quotes on healthy eating

1. People grow by what they eat, not by how many supplements they eat.

2. Don’t mistake the calories you drink for calories.

3. You can only know the goodness of whole grains after eating them for three months.

4. Eating a pound of vegetables every day is more effective than taking many health supplements.

5. If you eat too much processed food, your body will have to repay its debt sooner or later.

6. There is no such thing as bad food, only bad combinations

7. Eat until you are 70% full and your stomach will be healthy when you are old.

8. Drinking boiled water is the most cost-effective health investment

9. What you want to eat may not necessarily be what your body needs, but it is most likely because your mouth is greedy.

10. The best diet is the diet that suits you

Oh, by the way, a friend used to argue with me, saying that "there are no bad foods, only bad combinations" is purely to whitewash junk food. In fact, this point has been debated in the nutrition community for almost ten years. One group insists that highly processed foods high in oil and sugar should be completely eliminated from the diet, while the other group believes that as long as the amount and frequency are controlled, there is no absolute "poisonous food". There is a fitness coach who is preparing for a competition. He always reserves a "cheat meal" every week to eat a double cheeseburger with a large lettuce salad, and his body fat rate is still within 10%. On the contrary, there are a few girls who force themselves to not touch a bite of sweets every day. They binge eat every two months, causing vomiting and even hurt the esophagus. In the end, the psychological damage is more harmful than eating a fried chicken.

Speaking of drinks, I think of an old sugar lover I met last year. He was retired and squeezed fresh orange juice at home every day to keep healthy. He said it was much healthier than drinking Coke. However, after drinking it for three months, his blood sugar soared and he was hospitalized. Don’t laugh. Too many people think that drinking is not considered “eating.” In the summer, they just buy a cup of full-sugar iced milk tea, which costs 600 calories for three bowls of white rice. They drink it without feeling at all, and turn around and shout that they “got fat without eating anything.” Even if it is freshly squeezed juice that everyone thinks is healthy, after removing the dietary fiber, one cup contains more sugar than three oranges. The sugar level rises at an alarming rate. It is really not as practical as eating the fruit directly.

Whole grains are also interesting. Supporters of ketogenic and strict low-carb diets always say that the phytic acid in whole grains will affect mineral absorption and it is not recommended to eat more. But for most of us ordinary people who sit in the office every day and are used to eating white rice and white noodles, there is really no need to worry about the impact of phytic acid. I used to drink white porridge with steamed buns every morning, and I was so hungry before 10 o'clock that my hands were shaking. Later, I replaced one-third of my staple food with whole grains such as oats and brown rice. After eating for two months, not only could I not be hungry until 12 o'clock in the morning, but the constipation I had suffered every week was mostly cured. Of course, if you are a strict low-carb practitioner and have adapted to a grain-free diet, then you can follow your own pace. There is no need to make forced changes.

The elders often say that "eating 70% full will improve your gastrointestinal health in old age" is not a metaphysics. Now clinical nutrition has long proven that eating too much for a long time will increase the burden on the gastrointestinal tract and disrupt metabolic rhythms. However, this does not apply to everyone. If you ask a young man who is building muscle to eat 70% full every meal, he will not be able to gain a pound of muscle after two months of training. This sentence is originally meant to be a reminder to ordinary adults, especially middle-aged and elderly people and those who want to control their weight. It is meaningless to apply it to everyone.

To be honest, many people spend thousands of dollars every day to buy vitamins, collagen drinks, and liver-protecting tablets, but they can't even eat a pound of vegetables every day. This is like picking up sesame seeds and losing watermelon. I once had a colleague who spent 3,000 a month on a collagen drink for the sake of beauty. After drinking it for two months, his face did not turn white. Instead, he broke out in acne because of the added sugar in the drink. Later, he was advised to drink 1.5 liters of boiled water every day and eat two more tomatoes. Within a month, the acne disappeared. Speaking of which, boiled water is really the most cost-effective health product. It does not cost a penny, and it can also help metabolize waste. It is better than other IQ products.

Oh yes, there is also the saying "What you want to eat may not necessarily be what your body needs, but it is most likely because your mouth is greedy", which is simply a true portrayal of contemporary people. When I watch other people's mouth watering while watching hot pot on short videos, I feel like I'm "lack of hot pot". Before my period, my hormones fluctuate and I want to eat something sweet, so I feel like my "body needs to replenish sugar." In fact, it's not a physical deficiency, it's just that my senses are stimulated and my mouth is full of cravings. Now when I feel greedy, I first eat a small tomato and drink half a cup of warm water. If I still want to eat it after ten minutes, I can suppress my craving eight times out of ten. I save a lot of money without gaining weight.

In fact, to put it bluntly, these ten sentences are not profound. They are the experiences accumulated by countless people through countless pitfalls. You don’t need to do them all at once. If you can pick three or four that fit your own living habits and stick to them, you will already eat healthier than 80% of people. Really.